Do you ever know what Muay Thai is? Muay Thai is the form of the martial arts from Thailand, which referred as ‘The Art of Eight Limbs’. This martial art used the stand-up striking alongside with clinching techniques. So, do you know why Muay Thai is commonly referred as ‘The Art of Eight Limbs’? This is because this sport combines the use of fists, knees, elbows, shins, and you need a good physical preparation and exercise to be mastered in this sport. Do you know what are the best exercises for Muay Thai? Here are the various bodyweight exercises that will be beneficial for Muay Thai.
Deadlift is the exercise that considered as one of the best strength-building exercises in this world. This exercise would be very beneficial to gain the huge strength for Muay Thai, because this exercise will improve the strength of your muscle, quad, hamstrings, lower backs, forearms, and traps.
In a short amount of time, taking on deadlift will help you to build the better posture and correct various strength imbalances. So, if you want to take the deadlift exercise, you will need the barbell and you need to lift it with both of your hands. For the beginners, you should try the light weight barbell, and then as the time you’re progressing, you could start to take the medium weight and heavy weight.
Front squat is an exercise that also will be very beneficial for the people who want to strengthen the muscle and thus, it will be beneficial for Muay Thai athletes too. Same as deadlift, you will need a barbell to perform this exercise. This weightlifting exercise will bring a lot of positive effects on your posture, but relatively safe for your spine. This exercise will be putting more stress on the quads and less stress on the spine. Remember that you will need to keep the stability of the core.
To do this exercise:
Pulls up would be very good for Muay Thai because this exercise will improve the strength in the clinch because this exercise will directly simulate your clinching position. This exercise would be very good to make your upper body, such as back, forearms, and biceps become stronger than before. If you can do a pull up, then it can be the sign that you’re in a great shape since not everybody can do this exercise.
To do this exercise, you just need to hang yourself up in the bar, with the arms shoulder width apart. Not only just hang up in the bar, but you need to pull yourself with the power in your biceps until the chin reaches the bar level. Hold that position for several seconds, lower your body just like as the starting position, and repeat again. If you can do it for about 3 to 5 repetitions, then , you’re great.
The next exercise that also would be very beneficial for Muay Thai is the single-arm push up. This exercise will be beneficial to constantly challenge your muscle to be stronger than before and this exercise would be very good as the preparation before you’re lifting the heavy weight barbell. Also, the single-arm push up will force each of your arms to do an equal amount of work and thus, it will improve the balance and coordination of the body, which will beneficial for Muay Thai.
To do this exercise, the procedure is the same as ordinary push-ups, but in this exercise, you need to do push-up with just one of your hand.
Parallel dip is one of the exercise that would be very good for Muay Thai because it can improve the strength of your biceps, and then the muscle in your chest, arms, and shoulder. It has a slight similarity with the pull-ups because in the parallel dip, you need to push your body with the strength of your muscle.
To do this exercise, you need to:
Hanging leg raise is the exercise that will be beneficial for Muay Thai because this exercise will improve your abs and then it would improve the strength of the muscle around the midsection and even your Lats. If you still unfamiliar with this exercise, you need to imagine the pull-ups exercise, because these two exercises have a lot of similarities.
To do this exercise, you need to do the following steps:
Tuck is jump is considered as the perfect exercise for Muay Thai because it will involve your total integrated body. As you already know from its name, tuck jump is a jumping exercise which becomes a bodyweight because it can strengthen the muscle in the lower body, as well as shaping your butt and your hips. Aside from that, tuck jump can burn a lot of calories in a short amount of time and can maintain the health of the cardiovascular system.
To do this exercise, you need to do the following steps:
Bodyweight squat will also be beneficial for the Muay Thai because this exercise will strengthen your lower part of the body. By doing this exercise, you will get a lot of benefits. Your lower body muscle will be getting stronger and bigger, the mobility of your hip will be improved, and your calories will be burned faster than usual. Because you will do the bodyweight squats repeatedly, your heartbeat will be faster too, which will maintain the health of the cardiovascular system.
To do this exercise, you need to do the following steps:
If you already tried pull-ups but you still couldn’t do it properly, then you need to try this exercise first. In the matter of fact, inverted row is the type of bodyweight exercise that will be beneficial for Muay Thai because it will work your biceps, back, traps, and all stabilizer muscle in between. This exercise will make your heartbeat faster too so that without a doubt, this exercise will maintain the health of the cardiovascular system.
To do this exercise, you need to do the following steps:
If you are already getting used with an ordinary squat, then you need to move into the next level. Yes, pistol squat is basically same as the ordinary squat, but you must do it with just one of your foot. This exercise will be beneficial for Muay Thai because it will improve the strength of your lower-body muscles, as well as the core. Plus, pistol squat will be very essential to improve the stability and mobility of your body too.
To do this exercise, you need to do the following steps:
Sprawl is the exercise that would be beneficial for Muay Thai because this exercise will improve the overall strength in both upper and lower body. Also, this exercise will improve your speed as well since sprawl requires you to quickly pick up your feet and kick them backwards. This exercise will be beneficial for the health of your cardiovascular system too since sprawl will make your heart beat faster.
To do this exercise, you need to do the following steps:
This is another bodyweight exercise that is very simple, which is no special equipment needed, and you can do it anywhere, anytime, and this would be very good for Muay Thai. This exercise will engage and strengthen the hamstring, quadriceps, gluteus, the abdomen, and the surrounding lower torso. Because this exercise will increase the heart beat, then jumping lunge would be very good too to maintain the health of the cardiovascular system.
To do this exercise, you need to do the following things:
If you want to have the exercise that will be perfect for Muay Thai that doesn’t require the movement, then you should try wall sits. Wall sit is the exercise that can possibly do without any movement at all, which you just need to sit with your back stick to the wall in a sitting position, and you need to hold your overall bodyweight for several minutes. This exercise will be beneficial to measure and improve the strength endurance of your lower body.
To do this exercise, you need to follow the steps that mentioned below:
If you have already mastered the ordinary push-up, then you need to move to the next level of pushup, which is the handstand push-up. This exercise will be more demanding than the ordinary push-up because you need to support the entire body with both of your hands. Also, doing this exercise will be beneficial too to improve the balance of your hands and your feet, as well as strengthen the core.
To do this exercise, you need to do the following steps:
This is another simple bodyweight exercise that would be beneficial for Muay Thai. This is because the burpees require you to push-up, up-down, and jump all at once, so that it can strengthen you upper body and lower body at the same time. Plus, it wouldn’t require any special equipment. This exercise would be good for blood pumping and thus, it will be very good for the cardiovascular system.
To do burpees, you need to do the following steps:
Hip raise is one of the bodyweight exercises that will be beneficial for Muay Thai because this exercise will switch on your glutes. Glutes are the big muscle group and thus, they will be one of the top calories burner in the body. So, there is no doubt that after you’re doing this exercise, the calories in the body will be burned faster. Aside from that, the hip raise exercise will build the muscle all over the body.
To do this exercise, you need to do the following things:
Plank is another simple exercise that will be very good for Muay Thai. There is no matter whether you’re beginner or experienced Muay Thai athletes, you can still do this simple exercise. Although this exercise is very simple, but this exercise will be very important to do because it will improve the body awareness and creates stability that you will need in every exercise. So, exercising plank would be beneficial for deadlifet, squats, burpees, and many other exercises.
To do this exercise, you need to do the following things:
Bench jump is the type of exercise that would be very simple to do, but it is very important to do this exercise with proper technique. This exercise would be beneficial for Muay Thai because this exercise will improve the speed of your movements and it would be the perfect exercise for your lower body muscles and your leg powers. If you’re still a beginner, you should be careful since this exercise will cause you an injury whenever you’re doing it without proper technique.
To do this exercise, you will need to do the following things;
We bet that you already know that shadow boxing will be very beneficial for Muay Thai. Yes, this exercise is very versatile, which you can practice it anywhere you want without any distraction at all. But, whenever you want to do this exercise, it is better if you have a coach or an instructor to guide and assist you the proper technique of shadow boxing. This exercise will improve the fighting skills and the strength of your muscle, or even it will prepare your mental before the real fight.
This exercise is very simple to do. You just have to throw punches to the air while you move around. This is would be very beneficial when you face the real fight because you will get used to move around and perform the punch naturally. If you can punch naturally, then it will allow you to be efficient, to relax, and to feel comfortable in your own body.
This is also beneficial for every Muay Thai athlete, because this exercise will be beneficial to increase the leg power and also, it will improve the athlete’s ability to change the direction in the Muay Thai field in a split second. This skater jump will be essential to make your legs become stronger and improve the overall balance and coordination of your body.
To do this exercise, you need to do the following things:
After you know all of the bodyweight exercises that will be beneficial for Muay Thai, then you also need to take a look at the various tips that you can do for Muay Thai, so that your exercise will improve your skill in a short amount of time. Check these tips out:
Read More Article About Exercise:
So, now you already know all of the best bodyweight exercises for Muay Thai and the tips whenever you have the Muay Thai exercise.